Protein article from Runners World
Thursday, February 13, 2014
This article I found in Runners World ,worth passing on.
Not sure how much protein you need or how to get it? Here's a runner's guide to this powerful, essential nutrient.
Pamela Nisevich Bede, M.S., R.D.
February 4, 2014
Media: Eat More Protein
Itís time for another session of Fuel School, and this time weíre heading back to the classroom for Intro to Protein 101.
So letís start with the basics: Protein is an essential nutrient that provides four calories per gram and is responsible for a host of activities in the body. It is a component of every cell in the body, and approximately 17 percent of body weight (in the form of lean tissue) comes from protein. Protein is crucial to the regulation and maintenance of the body and plays a role in blood clotting, fluid balance (hydration anyone?), hormone and enzyme production, and cell repair. So itís no wonder that you need protein every day, though many of us are led to believe we need a whole lot more than we truly do.
So where exactly does protein come from, and what are the best sources? As you might already know, protein is made up of amino acids. Of the 20 amino acids used in the body, nine are essential, which means that your diet must provide them because your body canít make them (similar to many other nutrients). Eleven amino acids are non-essential, which means your body can make them using other amino acids. If a protein is ďcomplete,Ē it contains all of the nine essential amino acids in sufficient amounts. Some protein sources are naturally complete, and those include animal proteins (steak, fish, pork, etc), dairy proteins (casein, whey, cottage cheese, yogurt), and a handful of vegetable proteins (soy and quinoa).
Incomplete proteins, on the other hand, donít contain all nine of the essential amino acids, but if you vary your sources of incomplete proteins and mix these sources up throughout the day, youíre likely to take in enough amino acids to meet your needs. An example of combining incomplete proteins to include all nine essential amino acids (known as a complementary protein) is red beans and rice. When mixed together, the legumes and grain contain the amino acids you need to repair tissue and stave off injury. But donít sweat it if this is too much meal planning for you; you actually donít even have to combine complementary proteins like legumes and grains at every meal. If you accumulate each source throughout the day, youíll be set.
Now that weíve covered Intro to Protein 101, you might be wondering how much protein you actually need. And youíre right to wonder; with so much press given to protein these days, youíre likely convinced you need a lot if you want to build muscle, or stay energized, or lose weight, or fight off disease, or whatever.
While you do need protein each and every day, itís likely youíre already taking in enough (since most Americans are nowhere near deficient in this satiating nutrient). The current recommended daily allowance (RDA) for protein is 0.36 grams/lb, and thatís for all adults.
Since you're an endurance athlete and not an armchair athlete, you need more than the average Joe. This additional protein will help replace the protein you break down during exercise, help you build lean tissue, and help your muscles recover from taxing workouts so that youíre primed for the next time you hit the road.
Protein may not be a magic bullet--increased supplementation has not been found to automatically improve performance--but if your intake is low, you may start to feel fatigued, lose muscle mass, become rundown, and increase your risk of injury.
You can prevent much of this by aiming for an intake of at least 0.55-0.77 grams/lb (aim for the upper end of the spectrum during times of heavy training and racing). Which means that if you weigh 130 pounds, youíll want to aim for approximately 72-100 grams of protein a day; a 195-pound runner will need to aim for approximately 107-123 grams/day.
Protein is a hot-ticket item these days, so thanks to clever packaging and marketing, youíre likely to know exactly how much protein is in your food. But some sources, like egg whites, are more biologically available than others, like wheat bread. And when it comes to supplemental protein sources, such as protein shakes, the quality is all over the place. When planning your daily intake, itís best to aim for a variety of sources. When boosting your intake with a protein shake, choose whey protein, a blend of protein sources (like whey and casein), or, if opting for a vegetarian source, a complete protein like soy or a blend of soy and other vegetarian sources.
Be sure to look for a brand thatís been tested and certified to be pure so you know whatís on the label is what youíre putting into your hardworking system. The table below shows two sample meal patterns that provide plenty of lean protein to fuel your mileage. You may be pleasantly surprised to find itís not all that different from what youíre already eating. Class dismissed!
Breakfast: 1 cup oatmeal made with skim milk, 1 medium banana; 15 grams protein
Post-run recovery snack: ~16oz protein shake made using 8oz skim milk, 1 cup frozen berries, 1 cup ice, 2 scoops EAS Lean 15 Powder; 25 grams protein
Lunch: 1 cup black bean soup, Caesar salad topped with 3 oz chicken breast and 2 tbsp parmesan cheese, 1 whole grain dinner roll; 37 grams protein
Dinner: 3 oz grilled salmon, 1 cup steamed broccoli, 1 medium baked potato topped with 2 tbsp low-fat sour cream; 28 grams protein
Total protein intake: 105 grams protein
Breakfast: 1 whole grain bagel topped with 2 tbsp cream cheese and 2 tbsp jam, 1 medium apple, 6 oz Greek yogurt; 31 grams protein
Post-run recovery snack: ~16oz protein shake made from 8oz skim milk, 1 cup ice, 2 tbsp Nuttzo butter, 1 medium banana, 2 scoops EAS 100 percent whey protein powder; 35 grams protein
Lunch: Club sandwich made with 2 slices whole grain bread, 3 oz deli turkey, lettuce and tomato, Garden salad topped with 2 tbsp low-fat shredded cheese; 25 grams protein
Dinner: 3 oz grilled pork tenderloin, 1 cup whole wheat pasta topped with marinara sauce and quarter-cup shredded mozzarella cheese, 1 cup steamed mixed vegetables; 38 grams.
Total protein intake: 129 grams protein.
Nutrient content derived from USDA Nutrient Analysis Library available here, accessed 2/3/2014.